*superset sets of DL with HS work, ask coach for more instructions.
Deadlift:
A) Deadlift 5*5 weight from elements
B) Deadlift 5*5*90% 5RM
C) Deadlift Establish 3RM
D) Hang Power clean Establish 1RM Metcon: In Front Of running clock 1 min Walking Lunges (steps) 1 min SDLHP 2 min Walkin Lunges 2 min SDLHP A) 16/12kg KB B) 32/24kg KB C) Pistols (by ability) 45/30kg D) Alt. Pistols-60/42.5kg
*superset sets of press with pullup work, follow program prescribed by coach.
Shoulder press
A) Shoulder Press 5*5 weight from elements.
B) Shoulder press Establish 5*5*90% 5RM
C) Push press establish 3RM
D) Strict Press Establish 10RM Metcon: 30-20-10 Reps of Dips Toes 2 bar A) Dips by ability-Vups B) Dips by ability- K2E C) Ring Dips- T2B D) Strict Ring Dips- Toes 2 bar
WOD 11/8/16
/in WOD /by Jake Miller*superset sets of press with pullup work, follow program prescribed by coach.
Shoulder press:
A) Shoulder Press 5*5 weight from elements
B) Shoulder Press 5*5*90% 5RM
C) Push press establish 3RM (If done perform 6*3*85%3RM)
D) Strict Press establsi 10 RM (If Done Practice Jerk from Racks 60-80% 1RM)
Metcon: “Annie”
50-40-30-20-10 reps for time of
Double Unders
Sit Ups
*Ask coach for scaling options.
Speed Press
Wide grip bench 8*6*50-70%ME
MetCon:
For time
10 weighted V-ups
20 KB Push press (L)
10 weighted V-ups
20 KB Push press (R)
20 Weighted V-ups
10 KB Push press
20 Weighted V-ups
10 KB Push press
10/8/16
/in WOD /by Jake MillerStrength: Deadlift + HS practice
*superset sets of DL with HS work, ask coach for more instructions.
Deadlift:
A) Deadlift 5*5 weight from elements
B) Deadlift 5*5*90% 5RM
C) Deadlift Establish 3RM
D) Hang Power clean Establish 1RM
Metcon: In Front Of running clock
1 min Walking Lunges (steps)
1 min SDLHP
2 min Walkin Lunges
2 min SDLHP
A) 16/12kg KB
B) 32/24kg KB
C) Pistols (by ability) 45/30kg
D) Alt. Pistols-60/42.5kg
WOD 9/8/16
/in WOD /by Jake MillerStrength : Shoulder press + Pullups
*superset sets of press with pullup work, follow program prescribed by coach.
Shoulder press
A) Shoulder Press 5*5 weight from elements.
B) Shoulder press Establish 5*5*90% 5RM
C) Push press establish 3RM
D) Strict Press Establish 10RM
Metcon: 30-20-10 Reps of
Dips
Toes 2 bar
A) Dips by ability-Vups
B) Dips by ability- K2E
C) Ring Dips- T2B
D) Strict Ring Dips- Toes 2 bar